How to lose fat and gain muscles
It won’t be easy. You know about the diets, without a diet there is no chance to lose fat. If you have enough time there is example for 5 day training.
Monday – You have to train your chest
Thursday – Legs
Wednesday - Shoulders
Thursday – The Back
Friday - Arms
25% of your calories intake has to be from protein (eggs, meat etc.); 40% from carbs (most of them have to be fruits) and 35% from fibers (vegetables, fibrous fruits etc.).
It won’t be fast but you can do it. Read information about how to lose fat regularly
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